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Some of you may or may not know this but I am currently recovering from back surgery. Booooo.

Since I can’t really cook my family has been making all my meals and stacking them up in cute little containers which we so appropriately call MRE’s (MEAL ready to eat…we are military family if you couldn’t tell). One of the recipes that is a staple for these precious packages is this spice rub…

My mom mixes this with melted grass-fed ghee, smothers it over halved brussels sprouts and bakes for 35-40 minutes until crispy. I have come to associate the smell of this spice rub with healing and now I want to share it with you.

It is basically a mash-up of turmeric, cinnamon, black pepper, smoked paprika, cayenne, cumin, and so much more! Grab you favorite curry powder, garam masala, smoked paprika and make triple batches of this so you can always have it on hand. The huge amount of turmeric, ginger, and black pepper help aid in inflammation and digestion which is why this is a must have for anyone with arthritis, chronic pain, or auto immune diseases.

This spice rub is > Franks Red Hot …... because I put this stuff on everything! ;)

Ready for a snack chock silly with super foods that tastes like Ben and Jerry’s Chunky Monkey ice cream…

No you can have your cake and eat it too….well smoothie not cake but you get the idea. The only prep for this is that you will need to chop up some bananas and stash them in the freezer. The frozen bananas, cacao, & nut butter blend together so that this smoothie tastes like a frozen reeses cup but without all the added sugar and nasties. Amazing.

Make this the next time you are craving sweets and don’t forget to put a pinch of sea salt in your smoothies to provide some necessary minerals and to really make the flavor pop!

Want to have better digestion, energy, and lose weight but don’t want to go on a full on juice cleanse?

Embrace the power of cilantro…

Ok so there are more ways to detox other then just cilantro, but it helps a lot more then you may think. Did you know that cilantro has tiny ions that bind to heavy metals in a process called chelation that help flush them out of your system?

Check out some other facts about this versatile powerhouse:

Cilantro is a remarkable heavy-metal detoxifier and is able to remove mercury and aluminum from where it is stored in the adipose (fat) tissues with greater results over long term use.

Cilantro herb is very low in calories and contains no cholesterol. However, its deep-green leaves possess good amounts of antioxidants, essential oils, vitamins, and dietary fiber, which help reduce LDL or “bad cholesterol” while rising HDL or “good cholesterol” levels.

A study published in the June 2004 issue of the Journal of Agricultural and Food Chemistry, demonstrated that cilantro was capable of preventing salmonella from causing ill effects.

Cilantro is also very helpful with autoimmune disorders such as Fibromyalgia, Addison’s Disease, Guillain-Barre syndrome, IBS, Multiple Sclerosis, and Chronic Fatigue Syndrome.

When juiced and consumed as part of a regular routine, cilantro is known to help reduce the amount of damaged fats found in cell membranes.

Cilantro is one of the richest herbal sources for vitamin K; providing about 258% of DRI. Vitamin-K has a potential role in bone mass building by promoting osteotrophic activity in the bones.

Here are some quick tips on how to naturally detox without going on a specific “cleanse” or “fast”:

Drink warm lemon water every morning before you eat, drink, or do anything else

Add in apple cider vinegar to water and drink before meals to aid in digestion, weight loss, and for a natural source of probiotics

Eliminate or greatly reduce intake of high mercury fish like tuna, mackerel, shark, swordfish, and mackerel. If you do eat these make sure to double up on your cilantro intake at that meal. When choosing fish make sure to pick wild caught, smaller fish that are not on the endangered list like salmon, sardines, and trout.

Sweating is a great way for your toxins to find an exit out of your body so get moving! Pick your poison: working out, sauna, dance contest in the backyard it doesn’t matter just as long as you work up a sweat.

Add in high fiber foods to aid in elimination like chia seeds, flax seeds, hemp seeds, high fiber fruit and vegetables. Also make sure to take a high quality probiotic or increase your intake of naturally fermented foods like kefir, kombucha, pickles, and sauerkraut.

Crowd your plate with organic fresh, raw, and lightly steamed low starch vegetables. If you eat meat consider taking a short break and try some new plant based forms of protein like soaked quinoa, spirulina, chlorella, hemp, or soaked nuts and seeds to give your body a break from the acidic load of meat. When you re-introduce meat make sure to limit your portions and only consume high quality grass fed meats and pastured animals.

As some of you may or may not know I am laid up awaiting my fourth back surgery this month. This one will be a big one and due to some major allergies I can not tolerate pharmaceutical drugs (which I think is a blessing in disguise, albeit a painful one, but still a blessing). Instead I will be employing every ounce of knowledge I have about alternative medicine, healing techniques, and most importantly holistic nutrition to heal and cope through this tough time.

Some think that when you are in a time of physical crisis ( i.e. sick, injured, or even depressed) is a time to turn to comfort foods but I am adamantly opposed to this concept. The time when you are at your lowest is the MOST important time to fuel your body with nutrient dense food to accelerate healing. I also believe that feeding yourself nourishing food at any time is a beautiful way to honor the body you have been given no matter what state it is in.

Since I can’t do much in the way of cooking I want to show you something I have been eating that doesn’t take much in the way of effort but packs a huge nutritional punch.

Check out this superfood trail mix that requires no cooking at all!

Here is the run down of what each of these foods offer nutritionally to make them “super foods”

Cacao nibs/cacao is one of nature’s richest dietary sources of magnesium and is also an excellent source of iron and dietary fiber.

Cashews provide an impressive profile of beneficial oils and an ideal ratio of healthy saturated, monounsaturated, and polyunsaturated fats.

Pumpkin seeds are a good source of plant-based protein, iron, and trace minerals.

Goji berries are a high source of protein, a wealth of antioxidants and over 20 vitamins and minerals.

Goldenberries contain a high amount of carotene and bioflavonoids, vitamins A and C.

Mulberries contain iron, calcium and vitamin C along with dietary fiber and resveratrol.

Please be conscious of the sources of your nuts and fruits to make sure they are coming from reputable sources (I have linked organic and reliable companies above). I also soak my cashews and pumpkin which removes anti-nutrients (compounds that can interfere with the absorption of nutrients), increases nutrient density, and makes the nuts more digestible. This is optional but highly recommended if you have the time. Instructions are in the recipe below

No matter what state you are in you can add equal parts of each of these ingredients, portion it out in 1/4 cup servings and pack them up in portable containers so you have power food on the go (in the car, hiking, or even at your desk for a late afternoon snack). You can top off your favorite yogurt, smoothie, or salad with this mix or do what I do and make it into a cereal!

Add a 1/4 cup of the trail mix with some plant based protein powder into a bowl and top it with a non dairy milk for an instant and delicious morning cereal. SO. GOOD.

Don’t worry if you don’t have all the ingredients you can make an even simpler version using just pumpkin seeds, cacao nibs, and only one of the dried fruits (mulberries, gojis, or golden berries) and mix those in equal proportions. I pick whatever is cheaper that week to make this and remember to keep your serving size to fit in the palm of your hand because dried fruits sugars have been concentrated in the drying process. I must also add that Nutivas naturals just came out with this same exact trail mix already mixed so you skip buying all the ingredients separately and purchase it here. I will admit its a bit more expensive to buy it pre made but that is for your to decide what will suit your needs best.

My family will be helping me document my food, supplements, and pain management techniques during my pre and post recovery period on my social media platforms so make sure to follow my journey!

Add all the ingredients to an airtight container and store in a cool dry place or portion out in 1/4 cup servings in baggies for on the go nutrition!

Notes

Feel free to not use all three dried fruits, its a personal choice and it boils down to which ones you want to buy or what is most available to you.

I like to soak my nuts and seeds because it removes anti-nutrients (compounds that can interfere with the absorption of nutrients), increases nutrient density, and makes the nuts more digestible.

Here is how I do it

In a large glass bowl or mason jar add the nuts/seeds and cover with warm, filtered water (about a 2:1 ratio) and about ½ tsp. Celtic sea salt. Cover with a light cloth for 8 hours (overnight is perfect). Rinse thoroughly and drain. I allow mine to dehydrate in an oven at its lowest temperature until dried (4-8 hours) or in a dehydrator to achieve a crispy texture but they can be eaten right away they will just have a squishy texture.

If I hear one more time from someone that “they don’t have time to eat healthy” I’m going to lose it.

Lets get serious guys about eating right, being prepared, and ditching the excuses!

Here are 5 NO BAKE, RAW, VEGAN recipes for bars or balls of delicious nutrient dense food that are made in minutes, can accompany you on your craziest of days, and be ready when you need some fast fuel. And for all of you out there who still “don’t have the time” I have attached 5 store bought bars that are approved by my standards (no gluten, no grain, no sugars, no junk!)

Do you or anyone you know have ADD/ADHD, peripheral neuropathy, diabetes, heart disease, stroke, migraines, thyroid issues, dental issues, chronic pain, celiac, allergies, lupus, rheumatoid arthritis, or cancer? If you answered yes to any of these disorders you are dealing with inflammation. Inflammation affects every aspect of our bodies and over all health. The majority of inflammation starts in the gut causing an auto immune reaction that progresses into systemic inflammation. The scariest part is that this type of “chronic” inflammation can be silent, meaning you may not notice the signs or symptoms right away. If you want to fight and prevent disease, combat pain, and maintain your weight naturally the best thing you can do is keep inflammation at bay with what you put on your fork. So now that we know which foods to eat and which foods to avoid lets make these ingredients shine in some delicious and powerfully nutritious smoothies!!! Cinnamon, blueberries, and walnuts make a delicious way to calm your inflammation and give a boost of antioxidants to your day. You can switch the walnut milk out for hemp milk to save on time (blend 2 cups water + 3tbl hemp seeds for instant hemp milk) because hemp helps fight inflammation and has high protein and healthy fats. Get the full recipe here. Turmeric is one of the most powerful foods to fight inflammation. Pair it with chia, coconut oil, mangos, and ginger and you have a pain relieving, inflammation fighting, superfood treat in minutes. Celery is incredibly alkalizing and cooling to the body. Paired with coconut water for electrolyte balance, strawberries & lime for vitamin C and a powerhouse nutrient punch from kale this smoothie will keep inflammation and hunger controlled for hours. Beets, avocados, and berries team up for an inflammatory fighting and immune supporting power blend. Get the full recipe here. This smoothie packs cucumbers and avocados to provide inflammation and alkalizing properties along with mangos, bananas, spinach and coconut water for iron, calcium, omega-3 fats, vitamins, minerals and anti-oxidants galore. Check out the full recipe here.
So now you have no excuse to get that blender out and fight inflammation the delicious way!

There is a laundry list of reasons why pasta is not on my dinner plate these days (low nutrient value, contains gluten, inflammatory, high glycemic load, etc). I follow an anti inflammatory diet plan so for me pasta just doesn’t work well for my body. If I eat gluten I immediately feel my joints swell and ache so its just not worth it. I had written off pasta a long time ago until this happened…

I made a vegan creamy sauce from avocados, basil, garlic, olive oil, and lemon and tossed it with zucchini noodles aka zuccasta! Crazy right??? This sauce is so creamy and satisfying you wont even notice that its made from veggies and totally vegan! I pair this with a nice side salad with some of the extra sauce mixed with coconut aminos as a dressing, top it with pumpkin seeds and sliced strawberry and BLAMO, low inflammatory, vegan, deliciousness in under 30 minutes.

How do you make zuccasta you ask? Well, you will need some special equipment to make this but trust me this will be the best $35 you have ever spent (well at least for a kitchen utensil). I use the paderno slicer because its way better than any of the other brands out there, trust me on this one.

Lemon Basil Avocado Zuccasta

Ingredients

1 avocado, pit removed cut into small pieces

15 basil leaves chopped into ribbons

juice of 1 lemon

2 garlic clove finely minced

2 Tbl Extra Virgin Olive Oil

1/2 tsp sea salt

5-10 turns of black pepper or to taste

2-4 Zucchinis (see notes)

Optional

1/2 cup grape tomatoes halved for garnic

lemon zest for garnish

Equipment

Veggie Spiralizer

Instructions

In a blender add the avocado, lemon juice, garlic, olive oil, basil, and blend until smooth adding more olive oil to thin if needed.

The sauce should be very thick like a pudding and not move if you hold the blender upside down.

Spiralize the zucchini into pasta noodles (I like the paderno brand slicer) set aside.

In a medium saute pan add a tablespoon of olive oil and heat over medium heat until it just starts to shimmer.

Add the zucchini in one layer into the pan and allow it to brown. Do don't move the "zuccasta"

Once the zucchini has gained color turn it over and allow to cook for a few more minutes.

Add a few heaping spoonfuls of the avocado sauce over the pasta and toss to coat. You can add more sauce to the amount of your liking.

Allow the sauce and pasta to cook together until the sauce starts to lose a little bit of its green color and has heated throughout.

Transfer to plates and garnish with tomatoes and lemon zest.

Notes

You may have leftover sauce. I like to keep mine covered in the refrigerator for the next time I make this dish. I like to make it fresh every time rather than have it as leftovers but thats a personal preference.

Remember cereal? If you are grain/gluten free or following any sort of low sugar lifestyle cereal is a long distant memory….

Fear not!

I have a 5 minute recipe that you can whip together even in the foggiest of morning states, so you can sit down with bowl of cereal and feel like a kid again.

Simply toast the coconut and almonds in a a dry sauté pan until golden, add a pinch of salt, drizzle of maple syrup or stevia, little touch of coconut oil, cinnamon, throw in the flax seed meal and toss to coat. Cover in non dairy milk of choice, stand on your chair and you tell that box of wheaties to take a hike…you got this whole cereal thing covered. Try this version of Stevia for the most natural, purest form of this amazing plant!

5 minute Paleo/Vegan Cereal

Serves 1

vegan - low sugar - paleo - gluten free - grain free

Ingredients

1/4 c unsweetened shredded coconut

1/4 c sliced almonds (or nut of choice)

2 Tbl flax seed meal

1 tsp cinnamon

1 tsp coconut oil

pinch of sea salt

Small sprinkle of green stevia or Sweetener of choice to taste (maple syrup, coconut sugar etc see notes)

Optional add ins

dried fruit

cacao nibs

fresh chopped fruit

more chopped nuts

Instructions

In a small sauté pan over medium heat, toast the coconut and sliced almonds until slightly golden

Make a small well in the middle of the pan and add the coconut oil in the center of the pan and swirl around to melt

Add the flaxseed meal, cinnamon, pinch of salt, sweetener of choice, and toss to coat so the spices stick to the nuts and coconut

Empty the cereal into a large bowl and add non dairy milk of choice

Top with any additional add ins at this point

Notes

This recipe can be doubled/tripled etc and can be stored in an airtight container in a cool dark place ahead of time.

Feel free to play around with the nut choices and spice options.

I like to use stevia to keep this sugar free (buy green stevia for the purest form) to keep my insulin levels down in the morning, but use whatever sweetener works for your dietary needs.

Hello fellow health warriors! Spring is here and with the entrance of warmer weather we begin to notice the clutter that has built up around us through the winter months. While it is important to clean your home, organize your car, file paperwork etc. it is also just as important to do the same for your mind, body, and spirit. I am embarking on another 10day cleanse led by a fellow classmate of mine at the Integrative Institute of Nutrition. She is a toxicologist, doctor, and a beautiful soul. Follow the facebook page she has started with the cleanse protocols, recipes, and adaptations here

The word cleanse has been confused for many, mainly that it is associated with some sort of fast track weight loss plan; that is not what this cleanse is about.

Low glycemic sweeteners

Vegetables

Fruits

Bananas

Raspberries

Blueberries

Cherries

Strawberries

Apples

Mangos

Pineapple

Dr Rhea suggests in order to make a meal replacing smoothie:

Start by using one from each category (you’ll notice overlap too) and switch it up so you’re not consuming too much of one thing. Remember, moderation is key. Add the supplements to a beautifully balanced concoction of vegetables and fruits – see my recipe album for specific recipes and ideas: https://www.facebook.com/media/set/?set=a.511991548846468.1073741826.397072023671755&type=3 Organic, if possible. Here’s a list of the clean 15 (those veggies/fruits you DON’T have to buy organic) and the dirty dozen (those you definitely want to purchase clean & local if possible): http://www.ewg.org/foodnews/ Top up your blender with filtered water, coconut water (look for ones with no additives) or a dairy-free milk of choice – hemp, almond, rice or for those dairy-lovers, raw, organic).

Here are some of my own recipes that can be incorporated over the 10 days. Just make sure to keep all the ingredients vegan and raw unless noted below:

Remember to join the group for more support but you do not need to deprive yourself of food. Add in raw blended recipes when craving something more filling, drink homemade nut milks for snacks, juice as much as possible, meditate, do yoga, start a creative project…reflect, rebuild, restore. Find clarity, peace, and your inner voice again. Cleansing is a beautiful way to honor your self and allow new blood, ideas, and energy into your life.

Cooking? Who has the time to get the kids to school, go to work, go to the gym, pick everyone up, make dinner, do the dishes, prep the lunches, oh and look glamorous, fit, well rested, and oh so happy?!?

Listen, I am not claiming that this soup is going to feed your crying kids and convince them to eat broccoli, but what this will do is give YOU something quick and healthy you can eat for lunch that isn’t going to take forever to make.You do need to make your own food; snacking on your kids goldfish is not a sufficient “lunch”.

Steam your broccoli, blend it up, pair it with a protein for a full meal, and voila! You have your cleansing herbs to mange water weight, the fiber in the broccoli to keep you full, and the healthy fat from the olive oil to keep that skin young and gorgeous. This is actually really good mixed in with salad greens, roasted veggies, chicken, or fish and some almonds for crunch. Boom!

I love me a good snack, but I am not willing to throw my whole day of healthy eating out the window for a momentary craving. Luckily, I don’t have to with a high protein, superfood rich, healthy fat filled snack like this one:

Pumpkin seeds – high in protein, zinc, magnesium, and a natural anti-inflammatory

Spring is finally here, which is the perfect time to cleanse our bodies from the calorie dense foods of winter. Let’s show our livers some love with my love potion smoothie. What’s the big deal with our livers you say?

Basically, this means that the liver regulates the amount of glucose in the human bloodstream and therefore dictates your ability to gain or lose fat depending on how efficient this process is combined with your consumption of carbohydrates (simple and complex). The liver is also a filtering organ, so if your liver is not functioning properly, toxins can build up and hinder weight loss and overall health.

Since beets are known for cleansing the liver this is the perfect intro to a Spring detox to begin to flush the meats and heavy starches away and start to new season off right.

I have been on a raw food/juicing cleanse for 10 days and I am responding really well to all this clean, live food. I wanted to keep this feeling going so I am integrating some salads back in after all the blended and juiced foods. I made this salad dressing and honestly you could use this as a dip for veggies, as a sauce over some zucchini noodles, or on top of any meat like chicken or pork. The possibilities are endless.

Avocado Mango Salad Dressing

Serves 8

Vegan - Raw - Gluten Free - Grain Free - Paleo - Sugar Free

Ingredients

1/2 Avocado (make sure it is very ripe)

1 Cup Chopped Mango (I used thawed frozen or you can use fresh just make sure it is ripe)

Depending on the sweetness level of your mangos you may want to add some additional mangos to balance the flavors or the maple syrup to taste. If you are following a completely raw diet you can use raw coconut sugar or add more fruit to taste.

I need to catch you up to speed here. So it is day 4 of a 10 day raw whole food juicing/smoothie cleanse that is being run by the beautiful and talented Dr Rhea of RAWjuvenation. I have chosen to go completely raw, blending all of my food to give my digestion and body a break from the heavy foods of winter. So far, so good. I start my morning with a probiotic, oil pulling, a huge glass of lemon water, then I fill my day with superfood smoothies, nutrient rich, low sugar, green juices, more lemon water, and the occasional blended raw food like this:

This was inspired by one of Dr Rhea’s recipes up on her Facebook page. The best part is that this recipe is a dump and puree method and this pesto is incredibly versatile. You can use it as a dip for a crudite platter, a spread for sandwiches, or even thinned out with some additional olive oil as a sauce or salad dressing. Basically, it is good on everything!

How are you cleaning up your diet for the Spring?

Raw Pumpkin Seed Pesto

Yields 2

Vegan - Raw - Gluten Free - Grain Free - Sugar Free - Paleo

Ingredients

1/2 cup raw shelled pumpkin seeds

1/2 cup raw shelled sunflower seeds

1 large handful of parsley (about 1 cup packed)

1 large handful of cilantro (about 1 cup packed)

Zest of 1 lemon

1/2 cup filtered water

1/4 cup cold pressed extra virgin olive oil

2 tbl lemon juice

1 capful of apple cider vinegar (brand Bragg's)

1/4 tsp fine sea salt or to taste

1/8 tsp freshly ground black pepper

pinch of cayenne

Instructions

Place all of the ingredients into a work bowl of a food processor and blend until a well combined and blended to the consistency of your liking.

Taste for seasoning and keep covered in the fridge until ready to eat.

Notes

The seeds can be substituted for any other nut like walnuts, almonds, brazil nuts etc

The herbs can be substituted for other herbs like basil, dill, chives etc

I don’t have time to eat right during the work week because I am glued to my desk or on the road.

You are busy I get it. I hear this all day long from clients. People that eat clean, nutritious foods don’t necessarily have more time, they just manage it differently. Want to know the trick? Packing healthy, non perishable snacks in your bag before leaving the house is going to keep you on track and out of the drive thru. Make a huge batch of these protein truffles, pack up small bags of raw nuts/seeds, and bring some fresh fruit like apples or a banana that is ready to go. Keeping your blood sugar balanced throughout your day and staying well hydrated is going to keep your energy levels up, your brain sharp, and will keep you satisfied until you can sit down for a real meal.

No Bake Vegan Protein Truffles

Yields 14

Raw - Vegan - No Refined Sugar - Paleo

Ingredients

1/3 cup raw nut butter (sunflower, almond, cashew etc)

1/4 cup hemp protein powder (or plant based protein powder of choice)

3 Tbl Flaxseed meal

2 Tbl Coconut Flour

1/2 C Non Dairy Milk (coconut, almond, rice, hemp etc)

6 Large Dates (pits removed and soaked in warm water for 5-10 minutes)

1/2 tsp cinnamon

pinch of sea salt

Optional

1-2 tsp scoop favorite greens powder, spirulina, chlorella etc

Coating

2 TBL Unsweetened Shredded Coconut

2 TBL Raw Cacao Powder

Instructions

In the work bowl of a food processor, add all of the ingredients except for the non dairy milk, cacao and shredded coconut.

Pulse to break up the dates. When they are broken up start to run the motor and stream in the non dairy milk until the mixture starts to become a dough in consistency.

Using a standard ice cream scoop, scoop one ball and split this in half.

Roll the truffle in your hands to form a ball.

Set aside.

Complete this with the rest of the dough.

Roll the truffles in either the cacao or the coconut.

Store in the fridge and eat when you need a snack!

Notes

I like adding greens powder to boost the nutritional content but make sure you add one that tastes good. I like the Amazing Grass brands and some optional flavors that would work in this recipe would be the chocolate or berry flavor.

It’s the last week of February, which means it’s almost March, and March is almost Spring, and Spring is close to Summer, which is bathing suit season and you know what that means don’t you?!?!?!??!?

It means its time to stop eating all those starchy caloric dense foods and start slimming down for the warmer weather. Eeeek!

So what should you be eating you ask? Well its a good time to start filling your plate with low starch veggies on big piles of fresh salad paired with healthy fats like avocados, nuts, and oily omega 3 filled fish.

Here is one that you probably haven’t tried before, roasted radishes!

I love radishes because they are very light, have a low starch content, and are great for cleansing because they are a natural diuretic. I prefer to mix raw radishes and cooked to gain a variety of flavor in salads or paired as a side with proteins. All you have to do is place the radishes in a pouch of either parchment or aluminum foil add some ghee or olive oil roast for 15 minutes then open it up and broil for 5-8 minutes to get some nice color and depth of flavor. Voila! Keep in mind that you can use this method for almost any other low starch veggie for cooking like turnips, zuchini, asparagus, etc.

I also suggest to jumpstart your weight loss efforts by drinking a liter of this detox water daily to help fight bloat and curb your appetite:

I am a girl who needs food frequently. Only problem is I don’t like to eat junk or buy $4 a pop on protein bars that have questionable ingredients…so what do I do?

I make my own! And now you can too!

Since this is January and we are all trying to lose a few pounds these are the perfect snack, breakfast, or pre workout meal because they are vegan, gluten-free, grain free, high fiber, and sweetened lightly with dates. Want to know the best part? You can make the whole batch in your food processor and they don’t require any baking.

#winning

Here is the nutritional breakdown

Paleo Protein Bars

Yields 8

Vegan - Gluten Free - Paleo - Sugar Free - Grain Free

Ingredients

1/3 cup vanilla hemp protein powder (plain is fine too)

1/2 cup sunflower butter (or almond butter/ nut butter of choice)

1/3 cup Coconut Flour

5 Dates

1 tsp. pure vanillla

1/2 Cup Almond Milk or Coconut Milk (unsweetened)

Pinch of sea salt

Optional: 2-3 Tbsp dark chocolate for melting

Instructions

Prepare a 9x5 loaf pan by lining with wax paper like a sling with the sides hanging over the edge for easy removal.

Set aside.

In the workbowl of a food processor add all of the ingredients except the almond milk.

Pulse until the mixture forms a sandy texture and the dates are chopped finely.

With the motor running slowly stream in the almond milk until a dough forms.

Press the dough into prepared loaf pan.

Using a spatula or your hands, spread the mixture evenly in the pan, pressing down firmly.

Optional: place chocolate into a microwave safe bowl and nuke on high in 20 second intervals, mixing between each. When chocolate is fully melted, drizzle over the top of the packed mix using a spoon.

Place pan into fridge and allow to cool for ~30 minutes before cutting into 8 bars.

Todays post is for all of you out there who have been working so hard trying to stay in shape and are having a bit of a panic for this years holiday eating season. Lets tackle the Thanksgiving table and make a low carb alternative to mashed potatoes. I have had my fair share of cauliflower “faux” mashed potatoes so lets mix it up with a new veggie that you probably haven’t thought to use in a vegetable puree.

Enter the low starch phenomenon called the turnip!

These little beauties have a very low starch content and are the Paleo/low carb dieters key to satisfying the need for a creamy puree for Holiday and comfort meals. A quick disclaimer, they do not taste like a potato so I like to add some rich flavors like dried mushrooms to change the somewhat spicy flavor a turnip can have. Don’t worry though, once the turnips cook that spice turns sweet and luscious. The other option is to use half potatoes and half cauliflower or half potatoes half turnips to cut the starch content down. Either way you will eliminate a lot of calories and add in a different profile for nutrition and taste. Just make sure to cook the potatoes separately from the turnips and/or cauliflower because the cooking times are different.

Turnip Mash with Dried Mushrooms

Serves 4-6

Vegetarian - Paleo - Gluten Free - Grain Free - Low Carb

Ingredients

4 Cups Peeled Turnips cut into large chunks

2 Cups Low Sodium Broth (Vegetable, Chicken, Turkey etc)

1/4 Cup Dried Mushrooms cut finely

1/4 Cup Extra Virgin Olive Oil

1/2 Tbl Maple Syrup

1/2 tsp Fine Sea Salt

1/4 tsp Freshly Ground Pepper

Instructions

In a medium sauce pan add the broth, the mushrooms, and the chopped turnips.

Bring to a boil over high heat and then reduce to a simmer with the lid off and cook for 15-20 minutes or until the turnips are easily pierced with a knife.

Transfer all of the mixture to a blender and puree with the olive oil, salt, and pepper.

Taste for seasoning and adjust accordingly.

Notes

The mushrooms can be omitted and milk and butter can be used if you can tolerate dairy but make sure to not add the maple syrup.

Half the turnips can also be exchanged for potatoes if you want a more traditional style of mashed potatoes as well and omit the maple syrup.

What was that? Oh the saying is cake not pie? Well then all the reason why you can have seconds! Check out these little pecan crusted pumpkin pie beauties free of dairy, grains, sugar, and gluten but jammed with rich, decadent deliciousness.

How did I do it? Wouldn’t you like to know!

I’m kidding, obviously I will tell you just scroll down to the recipe below ;)

Oh and I made mine into individual tarts because I like to feel like a giant when I eat little things, but if you want to serve a regular pie use a 9’‘ spring form pan and pour the filling in and bake for 20-25 minutes longer or until the center is set and a toothpick comes out clean.

In the work bowl of a food processor add the dates, pecans, and salt and pulse until the pieces are finely ground and it holds it shape when pressed between your fingers.

Grease the tart shells and evenly divide the crust between the shells.

Press the crust up the sides and firmly into the bottom as evenly as you can.

Set aside.

For the Filling

Drain the nuts and rinse off.

Add the remaining ingredients to the work bowl of a blender and puree until smooth.

Taste for sweetness and adjust according to your palette if necessary.

Place the tart shells on a sheet pan.

Pour the filling evenly between the tart shells.

Bake in the oven for 25 minutes or until a toothpick comes out cleanly.

Allow to cool and cover with coconut cream (optional)

Notes

This recipe can be made into one large pie. Use an 8'' spring form pan and press the crust into the bottom and up the sides. Pour all of the filling in and bake for an additional 15-20 minutes or until a toothpick comes out clean.

Are you prepared with a recipe arsenal for last-minute family and unannounced guests showing up this Holiday season ready to eat? Oh and don’t forget Auntie Pattie who is Paleo now, and Jimmy who has a peanut allergy, oh right and your gluten allergy.

Are you sweating already?

Its ok, I am here to help.

Let me introduce you to a healthy, quick, and easy dip that is usable for an appetizer dip with crackers or veggies, or to pull together a meal by using it as a spread for roasted meats, or even thinned out with some olive oil for a salad dressing.

Oh and did I mention its Gluten, Dairy, Grain, and Peanut Free?

Boom!

A bonus aspect to this recipe is that you can exchange the sunflower seeds for any nut or seed you have on hand. I usually make my own crackers but let’s be honest, during the holidays sometimes we need to take short cuts, so here are some links to gluten-free crackers that I have pictured with the dip.

Obviously fresh veggies would be optimal but we need to please a crowd so lets not be too pushy on family and friends during Thanksgiving about gluten-free this and vegan that. Just put the food down and make no health announcements (unless you need to) and see what the reaction is. Plus a dip made of carrots that is completely vegan is way better than the usual cream cheese stuffed fried food that is usually around, but they don’t need to know that right?

Carrot Sunflower Orange Date Spread

Yields 2

Vegan - Gluten Free - Grain Free - Paleo - Sugar Free - Make Ahead

Ingredients

1 Lb Carrots Peeled and Cut into 1/2'' Pieces

1 Cup Roasted Sunflower Seeds or Nut/Seed of Choice

1/2 Cup Pitted Dates (soaked in warm water for 10 minutes)

1/2 Cup Extra Virgin Olive Oil

Zest and Juice of 1 Orange

1/2 Tsp Fine Sea Salt

Pinch of Cayenne Pepper (optional)

Instructions

Steam the carrots for 5-7 minutes or until the carrots are easily pierced with a knife.

Drain the dates and add all of the ingredients to a blender.

Blend the mixture until smooth.

Taste for seasoning and transfer to a bowl and serve with crackers, crudite, or use as a dip for meat or veggies.

Notes

The sunflower seeds can be replaced with cashews, almonds, walnuts, or hazelnuts.